01/05/2016

Posted: January 4, 2016 in Uncategorized

26 2 CrossFit – CrossFit

(No Measure)

Dynamic WU:

2 rounds: 3 Up and over the fence/side. 5 Pushup walk outs. 10 Kip swings. 50m Bear crawl. 5 HPC with BB.

*Move through it at your own pace this is a warm up

Deadlift (1×5)

Add 10lbs to previous weight

Power Clean (5×3)

Add 2.5lbs to previous weight

Metcon (Time)

9 – 12 – 15 reps for time of:

OTB Burpees

Power Cleans 135/95

Pull-ups

*10min time goal

LII: 6 – 9 – 12 @ RX’d weights

LI: Step over on the burpees. PC weight of choice. Pull-up sub of choice.

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